This is usually only reserved for paying Warrior1st Athletes…

As a part of my coaching system, founders, father’s, fighters, and athletes get access to countless resources to support their journey (nutrition, lifestyle, psychology, sleep, lifestyle planning etc).

But because i want you to live your best life here’s the list of supplements I recommend for all my clients.

CORE SUPPLEMENTS
Core supplements have the best safety-efficacy profile. When used responsibly, they are the supplements most likely to help and not cause side effects.

CREATINE

WHAT MAKES IT A CORE SUPPLEMENT?

Creatine monohydrate is backed by strong evidence for both its safety and its ability to increase power output and anaerobic endurance.

Supplementing with creatine monohydrate increases the body’s creatine stores, which are located primarily in the skeletal muscles. Your cells use creatine to regenerate adenosine triphosphate (ATP), life’s energy currency, before they turn to burning glucose. In short, more creatine helps your muscles perform better under pressure (it helps you knock out those last few reps).

Creatine can cause water retention, which may notably increase body weight. This effect is largely harmless and is reversed when creatine supplementation is stopped. Should be noted with weight classfied athletes.

HOW DO I TAKE IT?

Take 5 -20 grams of creatine monohydrate with food.

NITRATES

WHAT MAKES IT A CORE SUPPLEMENT?

Nitrates can be found in different foods, notably beetroot and leafy green vegetables. Nitrates break down into nitrites, which circulate in the body and are turned into nitric oxide (NO) as needed.

Elevated NO levels during exercise provide a variety of benefits. Nitrate supplementation has been shown to improve aerobic endurance, power output, blood flow, and muscle recovery between bouts of exercise. It may also benefit anaerobic endurance, especially in beginners.

Nitrates improve the body’s ability to produce adenosine triphosphate (ATP) from food. As we saw, ATP has been called life’s energy currency: it powers your cells, including those composing your muscles.

HOW DO I TAKE IT?

Aim for 6.4–12.8 mg of nitrates per kilogram of body weight
(2.9–5.8 mg/lb).

Because the nitrate content of beet-based sports
supplements (juice, powder, concentrate) vary so greatly, it’s
important to check the amount of nitrate the product delivers
per serving.

PROTEINS

WHAT MAKES IT A CORE SUPPLEMENT?

Whey protein and casein powders are both derived from milk protein (which is 20% whey and 80% casein).

Whey protein digests quickly, whereas micellar casein digests slowly, so a case could be made for drinking the former around your workout (to quickly feed your muscles) and the latter before bed (to keep your muscles fed overnight), though recent evidence suggests that bedtime protein may not provide any additional benefit if enough protein is consumed during the day. If you’d rather buy only one type of protein powder, milk protein isolates are available, but a whey protein concentrate that is at least 80% protein will be much cheaper and the best bang for your buck.

HOW DO I TAKE IT?

If you’re of healthy weight, active, and wish to build muscle, aim for 1.4–2.4 g/kg (0.64–1.09 g/lb). If you’re an experienced lifter in a bulking phase, intakes of up to 3.3 g/kg (1.50 g/lb) may help you minimize fat gain.

If you’re of healthy weight, active, and wish to lose fat, aim for 1.8–2.7 g/kg (0.82–1.23 g/lb), skewing toward the higher end of this range as you become leaner or if you increase your caloric deficit (by eating less or exercising more)

BETA-ALANINE

WHAT MAKES IT A PRIMARY SUPPLEMENT?

When ingested, the nonessential amino acid beta-alanine (aka β-alanine) binds with the essential amino acid histidine to create carnosine. Carnosine has anti-aging and antioxidant properties; it also buffers lactic acid during exercise, which delays muscle fatigue. Essentially, β-alanine supplementation can improve endurance.

β-alanine is one of the most heavily studied ergogenic aids (i.e., performance-enhancing supplements), and the results are consistent. Chronic supplementation — taking β-alanine consistently for several weeks — increases endurance exercise performance during bouts of exercise lasting 1–10 minutes, regardless of fitness level or type of exercise. Since the greatest benefit is for bouts of 1–3 minutes (with daily doses of 2.4–6.4 grams),[84] β-alanine should be an ideal supplement for combat-sport athletes such as boxers.

HOW DO I TAKE IT?

Take 3–6.5 g/day. It may take up to 4 weeks before the full
effects are felt.

If you have a long workout planned, aim for the higher end of
that range. It is better to take this supplement even on rest
days, but skipping one or two days a week is not a major
issue

CAFFIEN WITH L-THEANINE

WHAT MAKES IT A PRIMARY SUPPLEMENT?

Caffeine can block different adenosine receptors in the brain, with varying effects. By blocking the A1 receptor, caffeine can stave off sleepiness and increase endurance. By blocking the A2A receptor, caffeine can raise the brain’s levels of dopamine and epinephrine (aka adrenaline) and thus increase focus and power output.

Theanine (the amino acid L-theanine) can tame the overexcitability associated with caffeine without reducing caffeine’s stimulatory effect. In fact, the improvements in concentration (focus and attention span) from caffeine and theanine respectively are synergistic. Thus, whereas theanine on its own does little to enhance exercise performance, it becomes a primary option when combined with caffeine.

HOW DO I TAKE IT?

For a boost in aerobic performance, take 100–200 mg of caffeine (up to 400 mg/day) with an equal dose of theanine half an hour before exercise.

For a boost in anaerobic performance, take 400–600 mg of caffeine with 300 mg of theanine half an hour before an especially strenuous workout, no more than twice a week. If tolerance starts to set in, drop down to once a week

BCAA’S (Branch chain amino acids)

WHAT MAKES IT A SECONDARY SUPPLEMENT?

Proteins are composed of amino acids, some of which your body can make and others it cannot. The ones you need to ingest, because your body cannot synthesize them, are called essential amino acids (EAAs). BCAAs are three of the nine amino acids essential to humans: isoleucine, leucine, and valine.

Since you ingest BCAAs each time you ingest protein, supplementing BCAAs in isolation is mostly redundant. For example, 100 g of a whey protein concentrate can contain 11 g of leucine, 6 g of isoleucine, and 6 g of valine, so 23 g of BCAAs (the numbers vary between supplements). Many studies have investigated the effects of BCAA supplementation on exercise, and these effects proved minimal. Mostly, BCAAs were found to relieve cognitive fatigue during exercise lasting more than 2 hours. This could be useful for athletes who need to maintain hand-eye coordination over a long game (hockey or football players, for instance).

HOW DO I TAKE IT?

To supplement BCAAs, take 10–20 g before exercise, in water or a sugary drink.

SODIUM BICARBONATE

WHAT MAKES IT A SECONDARY SUPPLEMENT?

Sodium bicarbonate (aka baking soda) is a supplement that provides dietary bicarbonate, which can increase blood levels of bicarbonate (normally produced by the kidneys) and subsequently buffer acid production in the body. The main mechanism of action of sodium bicarbonate is in negating the effects of acidosis, which can impair muscular performance.

HOW DO I TAKE IT?

There is ample evidence showing that ingestion of 0.3 g/kg is likely to increase blood bicarbonate concentrations enough to achieve an ergogenic benefit (attenuated muscle fatigue, improved contractile performance, and an increase in ‘perceived readiness’ prior to exercise. But benefits are dependent on proper dosing and timing.

With respect to athletic performance and dosing strategies, individuals needing to ingest sodium bicarbonate less than 30 minutes prior to exercise can take smaller doses (0.1–0.2 g/kg) without the risk of gastrointestinal discomfort that is common in higher acute doses. For athletes taking higher doses of 0.3 g/kg or more, based on the mean times to reach peak blood concentration, ingestion should take place approximately 1 to 1.5 hours before the onset of exercise

My vision is to bridge the gap for the ambitious warriors looking to take the next step in their lives or career.

I build physically dominant men, and athletes ready to tak eon anything life throws at them. If you enter the arena, and train with me , you’ll develop unbreakable body armour, explosive pace and an unstoppable engine through online training, nutrition AND lifestyle support.

Living and training like a pro athlete; you’ll have the very best shot at achieving your dreams, protecting your family, or at worst, leave no regrets on the table.

Don’t wait – Lets get training!

• Coach Michael Hill